High-FODMAP Foods: What They Are and Who Should Avoid Them

If you’re living with belly pain, bloating or cramping, your healthcare provider may have recommended avoiding high-FODMAP foods for some time. That’s a typical strategy for detecting whether certain foods are triggering symptoms of irritable bowel syndrome (IBS) or other GI concerns.

But what are high-FODMAP foods? And what can you eat instead? Registered dietitian Michelle Dodd, RD, LD, explains.

What does ‘high FODMAP’ mean?

High-FODMAP foods have high amounts of short-chain carbohydrates that aren’t always well absorbed by your body. It’s an acronym that stands for

• Fermentable oligosaccharides
• Disaccharides
• Monosaccharides
• and Polyols

“High-FODMAP foods travel to your large intestine and get fermented by your gut bacteria,” Dodd explains. “They also draw extra water into your intestines.”

Together, those processes can lead to symptoms like gas, bloating, abdominal pain, diarrhea and constipation in people with sensitive digestive systems.

But that doesn’t mean high-FODMAP foods are unhealthy.

“Many healthy foods are high in FODMAPs,” she continues. “But some people are better off avoiding specific ones that are found to trigger their symptoms.”

Common high-FODMAP foods

Many everyday foods are high in FODMAPs. If your healthcare provider has suggested cutting out high-FODMAP foods to test their effect on your gut health, here are some of the ones you’ll want to avoid.

Fruits

Some fruits contain higher amounts of fructose or sugar alcohols (polyols), which can be difficult to digest. Common high-FODMAP fruits include:

• Apples and apple juice
• Cherries
• Dried fruit
• Mangoes
• Nectarines
• Peaches
• Pears
• Plums
• Watermelon

Low-FODMAP swaps: Cantaloupe, grapes, kiwi, oranges, pineapple and strawberries

Vegetables

Several vegetables are naturally rich in fermentable carbohydrates. Common high-FODMAP vegetables include:

• Artichokes
• Asparagus
• Cauliflower
• Garlic
• Green peas
• Mushrooms
• Onions
• Sugar snap peas

Low-FODMAP swaps: Bell peppers, bok choy, carrots, cucumbers, eggplant, green beans, lettuce, potatoes, tomatoes and zucchini

Dairy

Some dairy products are considered high-FODMAP foods. That includes:

• Cow’s milk
• Ice cream
• Soy milk made from whole soybeans
• Sweetened condensed milk
• Yogurt

Low-FODMAP swaps: Lactose-free milk, almond milk, soy milk made from soy protein, brie, Camembert and hard cheeses

Protein

Many high-protein foods are naturally low in FODMAPs. But some can trigger digestive symptoms because of the carbohydrates they contain — or because they’re seasoned with high-FODMAP ingredients.

High-FODMAP proteins include:

• Beans
• Legumes
• Lentils
• Some marinated meats, poultry and seafood (especially those made with garlic or onion)
• Some processed meats

Low-FODMAP swaps: Eggs, firm tofu, tempeh, and cooked meat, poultry or seafood seasoned with herbs, lemon juice or olive oil

Wheat-based breads and grains

Fermentable carbohydrates are found in many wheat products. High-FODMAP grains include:

• Barley
• Rye bread
• Wheat bread
• Many breakfast cereals
• Crackers and snack foods made with wheat, rye or barley

Low-FODMAP swaps: Oats, rice, quinoa, corn products, and breads made without wheat, rye or barley

Sweeteners

Some sweeteners contain fructose or sugar alcohols that can trigger digestive symptoms.

High-FODMAP sweeteners include:

• High fructose corn syrup
• Honey
• Sugar-free candies and gum containing sugar alcohols

Low-FODMAP swaps: Maple syrup, rice malt syrup, table sugar and small amounts of dark chocolate without high fructose corn syrup

Nuts

Most nuts are low in FODMAPs — but cashews and pistachios are considered high-FODMAP foods and should be avoided.

Low-FODMAP swaps: Macadamia nuts, peanuts and walnuts

Who needs to limit high-FODMAP foods?

Most people digest high-FODMAP foods without any problems. A temporary low-FODMAP diet is typically recommended only for people with digestive disorders, such as:

• Irritable bowel syndrome (IBS)
• Small intestinal bacterial overgrowth (SIBO)
• Some other functional gastrointestinal disorders

Even then, the diet isn’t meant to be permanent. High-FODMAP foods can support a healthy gut by feeding beneficial bacteria. So, it’s not recommended to avoid them for the long term.

“A low-FODMAP diet is a short-term eating pattern that can help you and your team better understand what foods are causing you trouble,” Dodd explains. “Even people with IBS, SIBO and other digestive disorders can typically eat a range of high-FODMAP foods without trouble.”

The goal is to eat the widest variety of foods possible while avoiding only the specific ones that consistently cause symptoms.

“You shouldn’t avoid high-FODMAP foods without oversight by a healthcare provider, like a doctor or registered dietitian,” Dodd emphasizes. “Restricting too many foods for too long can increase your risk of nutrient deficiencies and make the diet harder to sustain.”

If your healthcare provider has advised trying a low-FODMAP diet, talk with them about exactly which foods to avoid and for how long.